My Fit MenuHouston · Seafood
Healthy options at Captain Tom's Seafood & Oyster Bar
What to order at Captain Tom's Seafood & Oyster Bar in Katy: 11 dishes from its menu, ranked by protein and calories.
20525 Katy Fwy, Katy · Menu read September 27, 2026 · Restaurant’s website
Best pick
Whole Catfish
Appetizers & Sides · from the dish name only.
Estimated This range is an estimate, not verified restaurant nutrition.
Best pick under every calorie limit
The most protein under each limit, counting the top of the range.
Most protein at Captain Tom's Seafood & Oyster Bar
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Whole FlounderOthers | 488–1,013 | 36–74 g | ~35 g | ~42 g | 7.3 g | Estimated |
| 2 | Fried SpecialAppetizers & Sides | 585–1,215 | 33–68 g | ~55 g | ~52 g | 5.6 g | Estimated |
| 3 | Whole CatfishAppetizers & Sides | 423–878 | 29–61 g | ~35 g | ~35 g | 6.9 g | Estimated |
| 4 | FlounderAppetizers & Sides | 377–783 | 26–54 g | ~32 g | ~32 g | 6.9 g | Estimated |
| 5 | Texas MiniAppetizers & Sides | 442–918 | 25–51 g | ~42 g | ~38 g | 5.6 g | Estimated |
Every dish, best first
Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Whole CatfishAppetizers & Sides | 423–878 | 29–61 g | ~35 g | ~35 g | 6.9 g | Estimated |
| 2 | FlounderAppetizers & Sides | 377–783 | 26–54 g | ~32 g | ~32 g | 6.9 g | Estimated |
| 3 | Frog LegsAppetizers & Sides | 260–540 | 20–41 g | ~22 g | ~22 g | 7.5 g | Estimated |
| 4 | Stuffed ShrimpOthers | 273–567 | 20–41 g | ~22 g | ~24 g | 7.1 g | Estimated |
| 5 | Texas MiniAppetizers & Sides | 442–918 | 25–51 g | ~42 g | ~38 g | 5.6 g | Estimated |
| 6 | Whole FlounderOthers | 488–1,013 | 36–74 g | ~35 g | ~42 g | 7.3 g | Estimated |
| 7 | Fried ShrimpAppetizers & Sides | 293–608 | 18–38 g | ~30 g | ~24 g | 6.2 g | Estimated |
| 8 | Jalapeno Stuffed ShrimpAppetizers & Sides | 312–648 | 18–38 g | ~28 g | ~28 g | 5.8 g | Estimated |
| 9 | Stuffed CrabAppetizers & Sides | 247–513 | 14–30 g | ~25 g | ~20 g | 5.8 g | Estimated |
| 10 | Fried OystersAppetizers & Sides | 280–581 | 13–27 g | ~32 g | ~25 g | 4.7 g | Estimated |
| 11 | Fried SpecialAppetizers & Sides | 585–1,215 | 33–68 g | ~55 g | ~52 g | 5.6 g | Estimated |
Where these numbers come from
Nutrition values here are Estimated, not verified restaurant nutrition. They are based on menu descriptions or dish names and assumed ingredients and portions. The displayed ranges use a fixed margin of ±25% for a described dish and ±35% when only its name is available; they are not measured confidence intervals, and actual values may fall outside them. A source label links to the menu used when available, which may not provide nutrition information.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
My Fit Menu ranks every dish at Captain Tom's Seafood & Oyster Bar and the places around it for your own calorie and protein goals. No account needed.
